Is Strength Training Beneficial for Long Distance Runners?
At one point in time, strength training was seen as taboo for long distance runners. It was thought to add unnecessary bulk and bind up athletes who are typically thin and flexible. That line of thinking has since been debunked.
People who run faster, who have more speed, do so by generating more force on the ground as opposed to simply moving their legs faster. More force down on the ground results in more power generation, which results in a longer stride length, which results in faster running times. More power also results in shorter ground contact times
The ability to run faster, even for long distances, therefore, depends on how much force you can put into the ground, and how fast you can put that force into the ground.
To improve this rate of force development, and ultimately running faster, strength and power exercises are very important. These exercises include well known exercises such as kettlebell swings, deadlifts, squats, push presses, as well as plyometrics such as box jumps. Bridges, donkey kicks, hip thrusts and resisted c-skips are great exercises to target hip extension power. Another great dynamic exercise to improve the rate of force generation is jumping rope.
Strength and power training used to be viewed as a supplement to running training, but we are at the point now where strength and power training is seen as a requirement if you want to run faster.